In the current scenario, due to hectic & busy schedule, improper diet, improper sleep, and improper exercise people are becoming unhealthy and pot belly has become a common problem between the human beings.
Most of the people are facing lots of health issues such as – abdominal obesity, metabolic syndrome, diabetes, heart problem etc. Stomach is the area which gains the fat easily that is why pot belly is the common issue. Moreover, in the current scenario, we have more sitting job which is also the reason behind increasing fat in the middle part of our body.
If you want to reduce pot belly then there are lots of options available which will assist you to lose your extra fat. Additionally, you will become able to get pear shaped body instead of an apple shape.
Controlled diet & proper exercise should follow together for the purpose of reducing the fat as well as to remain fit & healthy. If you want to get a well-shaped body in a quick & effective manner then food & exercise is the most appropriate things on which you need to focus. Diet control & exercise should be followed together as they cannot show the best result alone.
There are various food items which can control your pot belly. At the same time, regular exercise is also necessary. A person should eat the meal which should be full of nutrients rather than fat. Additionally, removing fast food & junk food from the meal is also necessary.
Green vegetables, sprouts, healthy fruits are enough to deliver craving physique. Reducing a pot belly is not a big deal but it can only be achieved by eating the right meal and exercise regularly.
If you are confused what to eat & what exercise should be done by you to minimize the fat then not to worry as here is a list of effective food items & exercise to reduce pot belly.
Here we have gathered the list of food that you can easily found & are very much effective in reducing pot belly. By taking these fat reducing foods, you will be able to reduce pot belly within few weeks.
How to reduce pot belly with Food items
Tomato is one of the most interesting food items which not only enhances the taste of your food but also assist you to reduce your pot belly. At the same time, it also opposes oxidation. It reduces the water spread around your lower abdomen. You will surely amaze to know that a medium size tomato contains only 5 gram carbohydrate, 22 calories, and 1 gram of protein.
Not only this, but it is a good source of vitamins A, C, K, and potassium. Moreover, it has high water content and low calories. Tomatoes also prevent from heart diseases, high blood pressure & strokes and additionally assist in reducing the belly fat too.
You can enjoy the health & fitness benefits of this vegetable in cooked as well as raw form. So eat a tomato on a regular basis to reduce your belly fat.
Watermelon is one of the best foods which are delicious as well as healthy too. It is full of nutrients which also contains a rich amount of vitamins and minerals & have a low amount of calories. Watermelon contains a dense amount of water and should be taken before the meal to reduce the fat as it is sufficient to fill a great amount of your hunger so that you will eat less & be able to reduce calories from your meal.
It contains folate, magnesium and vitamins B1, B6 and C. It also assists to feel energize and hydrated. According to a study, it has found that drinking two glasses of watermelon juice daily for seven weeks will reduce the fat around the belly.
So to reduce your pot belly, it is highly recommended to drink its juice on a regular basis. Its juice also reduces the risk of heart-related diseases.
Papaya is a fruit which is especially recommended by the doctors & dietician for the purpose of improving the digestion system. In this fruit, there is an enzyme called papain which assists in quickly digest the food & helps to reduce the pot belly.
It contains various active compounds that can flatten your belly. Adding papaya on a daily salad will assist you not only to reduce your belly but also for getting a shiny skin.
4. Green Tea
Green tea is a well-known remedy for burning fat which is also widely used by people all around the world. It increases the speed of the metabolism and targets your gut functioning.
It is also found that green tea has the ingredients which are capable of fighting cancer, prevents heart diseases, lowers cholesterol & fight diabetes too. Its powder contains a compound called EGCG. It is an antioxidant of fat cells in the body. So it will fully assist you to accomplish your dream of slim physique. To reduce your pot belly you need to drink green tea at least 4 times a day.
It will not only enable you to burn your pot belly but will also boost your immune system & will assist you to fight from nasty diseases.
5. Olive Oil
In olive oil, there is an acid called oleic acid that enables you to destroy the extra fat from your body. In olive oil, there is a monounsaturated fatty acid that also keeps your blood sugar level balanced.
You can cook your food in olive oil for the purpose of remaining healthy & to get a slim physique too.
It is strange to know that although almond has many calories but still it does not allow the belly to increase in the size. There is Vitamin E in it which is believed to be good for the skin. At the same time, from fiber point of view also almond is a good food item.
Due to much fiber in almond, it keeps your digestive system balanced. Moreover, it can also assist you to control untimely hunger impulse so it is powerful food item in reducing your belly fat. You can use almonds as snacks too.
It has two fat burning ingredients they are – polyunsaturated & monounsaturated fats. Both these ingredients help to reduce your hunger. Additionally, it increases your thirst for water & the water taken by you is absorbed by fibers which enable you to feel fuller for long hours.
If you don’t like raw almonds then you can add honey, salt or any other ingredients to make them yummier. You can eat them anytime and one more thing is that you do not need to do any preparation before eating them.
Most of the people say that banana adds to the fat but the truth is that it contains potassium which reduces the water content so enhances the need of water in our body.
Moreover, it has abundant of fiber which controls the urge of hunger and makes you feel satisfied for a longer period of time. You can enjoy its nutritious & yummy snacks without even worrying about gaining fat. As same as apple, it contains pectin fiber which is known to inhibit colon cancer.
At the same time, it also contains vitamin A, C, E, B6, potassium, and magnesium. Bananas contain between 75 to 135 calories only.
Apple is highly fibrous and low-calorie fruit. It contains fibers such as fermentable, pectin and viscous which are highly beneficial for health & to reduce the fat. Not only this but also chewing an apple daily helps to reduce the problem of tooth decay as it produces the saliva in the mouth.
Moreover, the soluble fiber in apple assists in maintaining lower cholesterol level in the body. Another compound, phenolic which is found in apple skin prevents cholesterol. Additionally, it also contains an antioxidant known as quercetin that boosts your immune system and also keeps your skin shiny & wrinkles free.
So if you are thinking that how to reduce pot belly fat then eat this delicious food on a daily basis & reduce your weight with taste. The apple cider keeps your stomach clean. It increases your digestive powers and defeats the bacteria found in your intestine. At the same time, it keeps the water content balanced in the stomach.
Starting your breakfast from oats is a superb way to start a day. But do you know that it is also a fantastic way of reducing your belly size too?
Through oat, your stomach becomes filled and you will be able to receive much energy for throughout the day. It will assist you to remain fit & to reduce the cholesterol level.
Celery has approx. negligible calorie food which contains only eight calories. Moreover, it is high in vitamin C & calcium.
Drinking fresh celery juice before a meal helps you to lose your weight. It contains apigenin which is an active compound that lowers the risk of ovarian cancer.
How to reduce pot belly fast with easy exercises
Crunches, is one of the best-known exercises which will assist you in burning your belly fat very easily and quickly. It may possible that you face a bit of problem in the beginning, however after few days practice you can easily do this exercise on a daily basis. If you want effective & quick results then it is a highly recommended option.
For doing this exercise, firstly you need to lie down flat on the floor, and then just bend your knees in V-shape & then put your palms on the sides of the ear but do not interlock them behind your head. Then you need to slowly lift your head and try to lift your chest just a little above from the ground. Repeat this process in sets of 5 or 10 and do it as many times as you can.
2. Stomach Twisting
This is an exercise which is specially introduced for the purpose of reducing the belly fat. For doing this exercise, first, you need to stand on a flat floor and keep your legs close to each other. Then you need to raise your both arms towards the front and then stick your eyesight to your hand nails.
After that without moving your lower back you just need to turn the upper back and both your hands towards the left. Stay in that particular position for a few seconds and then slowly come back to the original ones. Repeat the same by going towards the right side. You can repeat this exercise for 12 times on each side.
Doing this exercise regularly will surely reduce your belly size by an inch or two in just two to three weeks.
3. Fit ball
For doing this exercise you need to grab a big inflated ball. You can do various types of exercise by using this big ball, such as – reverse curl with the ball, back extension, roll like a ball etc.
These exercises not only assist you to reduce your belly fat but also assist you to remove the fat from the different parts of your body. So, let’s do something funny, creative & interesting with the ball.
4. Air Cycling
Air cycling is one of the most effective exercises as compared to other stubborn belly fat reducing exercises. It not only burns your belly fat but also tightens your belly muscles too.
To start this exercise, firstly lay down flat on the floor and then keep your both the hands tightly stuck to the ground. Then slowly lift both the legs up and start doing cycling slowly in the air. Continue this exercise for 2 minutes but before doing this exercise you need to do a little bit of warm up exercises.
For doing this exercise, you need to bend your elbows close to your waist then lift your entire body into a plank position. Your entire body should remain in a straight line & parallel to the floor.
At the same time, it should rest on your forearms and toes. You need to use your abdominal and back strength for the purpose of maintaining this position & then slowly return to the starting position.
6. Squatting Dips
It is a very prominent exercise which is traditionally followed worldwide. To do this exercise you need to stand straight with legs parted a bit and then you need to sit down in a squatting position & stand up erect again.
This exercise puts stress on tummy muscles and also tightens them up. Initially, you can do only 20 squatting dips and after that, you can increase the number.
7. Mountain Climbers
Mountain climbing exercise assists you to lose your weight effectively. To perform mountain climbers correctly, you need to start in a plank position, with your hands.
It should directly remain under your shoulders. Then you need to bring your knee alternatively towards your nose by contracting your abdominal muscles for the purpose of supporting the movement.
8. Arm lifts
This exercise is simple & you can do it easily. For this, you need to stand straight on the floor and then raise your arms upwards by which your tummy muscles will get tight.
You need to repeat them on a regular basis but don’t overdo this exercise as it can create severe pain.
9. Inverted U
It is a great exercise which will assist you in breaking down your tummy fat that is present in your belly region of the body. For doing this exercise you need to stand straight on flat feet and then stretch a bit with arms in the air.
Then you need to bend backward till your fingertips touch the ground and your body turns up into inverted U shape.
Front kicking exercise will assist you not only to decrease down your body fats but also to build up your abs and leg muscles. For doing this exercise you need to stand straight in the position of a Thai Kick Boxer and then need to kick frontwards on the punching bag which is hanging from the roof.
You need to repeat the kicking exercise with your both legs as many times as possible and you can witness the drastic change in the shape of your stomach in few weeks.
From the above list of food items & exercises, it can be concluded that for getting a shaped physique it is not necessary to get the services of trainers or to purchase health reducing supplements or to follow a strict dietary plan.
You can also become fit & healthy from home remedies. This list assists to know that the home products & simple exercises for which no trainer required will easily assist you to reduce your weight & also to remain healthy by decreasing the chances of diseases and by increasing the immunity system.
The food list given here are easily available items so you can simply use it in a daily routine & can get a pear shaped body. Moreover, these food items are tasteful & delicious so losing a weight is not like a punishment but it is an enjoyable way to become slim.
Now you can wear your favorite dress for the party & surely you will get fit inside it. So, you can rock the party with your reduced pot belly & increased confidence.